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Starting a healthy lifestyle can be difficult because it needs dedication and hard work. And change won’t happen overnight. When you commit to having a healthier lifestyle than what you have now, it’s going to be a significant change for you that takes a lot of work. But it’ll be all worth it.
Falling... see more back to your old routine is easy. This is especially true if you drastically change your lifestyle. That’s why health experts do not recommend extreme changes because they do not provide long-term success.
The reason for this is that we only have very limited willpower. Hence, to improve your lifestyle, make sure to focus on small but doable habits. These are healthy behaviors that you can do without having to think about them.
Continue Reading...
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Winter brings cold and flu season, and we’re all doing everything we can to stay healthy and keep the sniffles as far away as possible.
Our bodies have incredible natural defenses against harmful germs that may lead to colds, but there are also things we can do to help it out. You can take supplements,... see more but you can also use foods to boost immune system function! And we all know that whole foods are always superior to supplements.
The good thing is, you don’t need a lot of special concoctions to keep your family healthy. In fact, you probably already incorporate many of these 10 foods to boost immune system in your diet.
Once you know the power of the food you eat, it’s easy to harness and use those foods to boost immune system function to help yourself and your family stay healthy during cold season, and year round.
Foods to Boost Immune System
This list of 10 foods to boost immune system function will help you stay on the up-and-up during cold and flu season. If they’re not already in your pantry, all 10 are easy to find at your local farm market or grocery store.
Continue Reading...
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Your mind will always believe everything you tell it. Feed it #faith. Feed it #truth. Feed it with #love ❤️
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Aha!...I've achieved mindful mastery.  Ha!...yeah, right.  I am a lifelong learner in this regard. I can only reach for progress each day.  This morning,  I listened to a little infomercial by "Inner Engineering" about humans facing challenges and blaming their misery on their job, their spouse,... see more their car, etc  It went on to share a story about how people can contort themselves into myriad positions, figuratively speaking, within.  If only each Being can simply align with Joy, they were stating. He described offering to host retreat space for people who wanted spiritual help, and offering to feed them nourishing foods if only they could let themselves align with joy.  Simple, right?!?  It got my attention, because I continue to learn that people do not experience this feeling on a consistent basis. 
To go within and be accountable for one's own mental equilibrium and emotional health is indeed a step towards mastery in my opinion. It is the pan in which to put the loaf batter. (baking metaphor because I love creating comfort foods!)  When our mind is set on "present", "breath" and "who I am" modes, the direct result is peace, in my experience!  From this place, one can more easily find the 'joy' setting.
I cannot fathom how my mind used to be on the spin cycle (now it's laundry) so often in past years. Don't get me wrong, it can still go there and then I step back and allow my churning thoughts to drift down to the ground like the leaf from a tree.  When I do this, I stand again in my power as a spiritual being while at the same time, staying humble, as I recognize that there is a power greater than I...the one who made the tree:)  AND I will align much better to that Power when my mind is calm. (or on gratitude).
   I had an epiphany this week about it being that mastering my mind contributes significantly to developing emotional intelligence.  As I understand it, my emotions arise from what my mind is thinking.  I therefore can regulate the dial of my emotions somewhat...emphasis on the word 'somewhat', as I am an Empath!  It is quite challenging for an Empath to detach from others energies and emotional waves yet not impossible.  Practise makes progress!  I am at a point where I shall work on mastering my thinking each and every day, so that I may not only regulate my emoting, yet will assist with my spiritual expansion.  The latter is my main purpose here in earth school, I believe.   
by Raine Eller
January 18, 2018
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Glimpses of The Divine in Gaia
Breathtaking in my humble opinion!
Photography by Raine
 
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A motto of the New Age crowd, the word "chakra" actually has ancient roots. First written about in Vedas, a B.C.-era Indian text, chakra is Sanskrit for "wheel," a hint to their reputation for keeping things running smoothly.
There are seven chakras that run down the body's midline from the base of... see more the spine to the tippy top of the head. As energy moves through us, these chakras are thought to act as gatekeepers for their respective areas. When these ingrained traffic lights, so to speak, are running smoothly, our energy and vitality can flow freely to where it is most needed. When a chakra is blocked, though, energy can get stuck and manifests as discomfort.
For instance, if the solar plexus chakra, thought to control the stomach, is blocked, you might experience indigestion. If the throat chakra is closed, maybe you have a cough that just won't go away.
If you ask any spiritual clientele, they'll tell you that the chakras are a testament to the mind-body connection and the physical manifestation of unseen energy. Even if chakras are a bit too woo-woo for you, it's easy to see the merit of tuning in to the different areas of the body to best give them what they need.
There are many ways to harness the power of breathwork, visualizations, and meditation to bring each of the body's energy centers back into balance. Here are a few that spiritual sages swear by:
Continue Reading...
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The easiest way to build healthy habits? Start first thing in the morning. Whether you’re a morning person or not, having a good breakfast can help make your day better by fueling you up for success. The key to using breakfast to your advantage is by preparing meals with intentional ingredients,... see more made with whole foods, free from excessive sugar and overly processed elements.
Let’s face it—none of us has a ton of time to cook. By relying on ready-made bases with simple, easy-to-pronounce ingredients, you can quickly, easily prep a healthy breakfast. Having the base handled also makes it that much easier to customize the resulting breakfast to your own needs, whether it’s adding adaptogenic superfoods to keep you energized or quell inflammation, or sneaking in a ton of vegetables to have a salad’s worth of healthy food before lunch. Simple Mills' baking mixes are one of our favorite shortcuts for making your breakfast favorites with real foods—like almond and coconut flours—and without artificial flavors or fillers, which means you’re getting all of the good stuff and none of the bad.
Below are five breakfast recipes that are all about giving you more at breakfast—whether it’s more adaptogenic superfoods, extra protein, or just a little more ease in your day.
Continue Reading...
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Benefits Of Red Wine Vinegar
Lowers High Blood PressureHelps Manage Cholesterol LevelsBoosts SatietyOffers A Range Of MineralsWorks As A Skin Toner
Red wine vinegar is rich in antioxidant anthocyanin compounds. It can help lower blood pressure, manage cholesterol levels, improve the absorption of... see more calcium, and boost your weight management plans. Taken with meals, it can reduce the post-meal spike in blood sugar. You can also mix it with witch hazel and rose water to make an astringent skin toner.
A healthy slosh of red wine vinegar can jazz up any salad. But this diluted acetic acid solution made by naturally fermenting wine has many other cards up its sleeves. Use a good quality vinegar and you get a range of health benefits with that tangy flavor! Here’s what you need to know about the goodness of this crimson “sour wine.”
Continue Reading...
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I think everybody should get rich and famous and do everything they ever dreamed of so they can see that it’s not the answer.” ― Jim Carrey
Challenges in career, responsibilities at home, and the quest to grow more makes us anxious and stressful. The sad part is that even after achieving a particular... see more goal we aren’t able to get absolute happiness. Fulfillment of one desire leads to another and to another and so on. Moreover, for fulfilling all those dreams, life takes us through twists and turns ruining our peace completely.
The amazing part is that only a clear and peaceful mind can conquer every battle in the world. For instance, someone who is impatient and anxious all the time will have a hard time losing weight. That’s why being peaceful is not just important for enjoying life but for achieving the BIG dreams.In this article, you will read about simple yet powerful tips which will help you to remain peaceful and contented in life.
Continue Reading...
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Although sleep isn't sexy and needs a new PR campaign, it forms a necessary part of life and it's lack can tremendously affect your health and wellbeing. 
Research shows that sleep affects nearly every function of our body - from skin health, emotional regeneration, immune strength and inflammation... see more (lower risk of disease and cancer), improved cognitive function (lower risk of Alzheimer's), to hormonal balance (which will impact the ability to lose weight). It also influences performance, recovery, bone strength and your ability to operate a vehicle. 
If you think that Ambien will solve your sleeping problems, research shows that taking even as little as one pill 20 times per year has shows to be associated with increased mortality. Additionally prescription sleepers don't necessarily add quality sleep to your schedule. They make you unconscious which is not the same as sleep. 
So what can you do to naturally improve your sleep and your health? Read below. 
8 easy things you can do today to get better sleep
1. Get more sunlight
Your sleep cycle, or circadian timing system is heavily impacted by the amount of sunlight you receive during the day. The body clock is most responsive to sunlight between 6 and 8.30 am. Getting direct sunlight outdoors for at least half an hour has been shown to produce the most benefit.  
2. Avoid screens before bedtime 
Avoid blue light (all screens) at least 2 hours before bedtime in order to allow melatonin and cortisol levels to normalize. Use this time to read a book, talk to your loved ones, journal, stretch, knit or you know what. 
3. Create an optimal temperature
Studies have found that the optimal room temperature hovers around 60 to 68 F. If you still have problems falling asleep, try taking a warm bath or a shower 1.5 - 2hrs before hitting the sack. 
4. Make it dark
Having any type of light source can disrupt your sleep pattern. Not only your eyes have receptors that can pick up light - your skin too. Light pollution (any artificial light) has a huge impact on melatonin - studies show that exposure to room light during usual hours of sleep surpasses melatonin levels by more than 50 percent. Get blackout curtains and cover any sources of light in your room (including alarm clocks).  
5. Get the electronics out of the bedroom 
Our appliances and electronic devices emit not only radiation but also electric and magnetic fields know as EMFs. EMFs have been found to cause disruption in the communication among the cells inner bodies. The World Health Organization has now classified cell phone radiation as a group 2B carcinogen. Moreover, EMFs from common electronic friends have been linked to leukemia, brain tumors, and breast cancer. 
So instead of using your phone as an alarm clock, get a cheap non-ticking alarm clock like this one and get your phone (tablet, desktop, etc) out of your bedroom (at least 6 feet away). 
6. Master the nap 
Try to avoid napping during the day but if you are super tired make sure you are napping no longer than 20 minutes, and keep it as far away from the actual bedtime as possible. 
7. Create a sleep sanctuary 
Keep your sleeping quarters to sleeping (and sex) only. Keep office work out of the bedroom and get a houseplant to improve the air quality in your home. English ivy and perennial snake plant are great air-filtering houseplants. 
8. Have a caffeine & alcohol curfew 
Caffeine and alcohol are powerful nervous system stimulants.
Additionally, caffeine affects your endocrine system and provokes your adrenal glands to produce two anti sleep hormones: adrenaline and cortisol. 
In order to sleep better, set a caffeine curfew that's generally around 2 pm (even earlier if you are sensitive). 
When it comes to alcohol, although it may make you fall asleep faster, studies show that alcohol significantly disrupts REM sleep during which short-term memories and experiences get converted into long-term memories. So wrap up the drinks at least 3 hours before bed, work on minimizing the amount of alcohol you drink (optimally 1 (or less) alcoholic drink per day) and increase water intake (for every alcoholic drink you have, your body can eliminate up to four times as much liquid). 
9. Go to bed at the right time 
Time between the hours of 10 pm and 2 am is considered money time.This is where humans get the most beneficial hormonal secretions and recovery. 
If you want to learn even more about sleep, check out this great book "Sleep Smarter - 21 essential strategies to sleep your way to a better body, better health, and bigger success" by Shawn Stevenson. You can buy it HERE on Amazon. 
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Welcome to 2018! A year of new beginnings and possibilities. I have to say I am finding the astrological and numerical predictions for this year to be intriguing. A colleague of mine forwarded an article written by Simone Matthews1. It was my first introduction to her work and I found her post to be... see more very encouraging. In terms of numerology 2018 is a Universal year 11, a master number which means that it is a year of potential. It signifies that there is an increased energy vibration happening in 2018 that affects all of us. It is a year of increased potential for growth, learning, manifesting and transforming your life. Now more than ever we are being called to be aware of the power of our thoughts and beliefs. The potential is tremendous.
The Buddhists say that every day is a new day. With that in mind I encourage you to embrace each day as a new one, filled with potential, possibilities and choice. Each morning when you wake up why not give yourself permission to thank the universe for this day and all its possibilities. Remember that spiritual law stipulates that the universe’s purpose is to support and manifest whatever you choose to believe. In a master year such as this there is great power in learning how to consciously choose a new way of being every single day.
I am often asked how to handle the negative thoughts that filter into one’s mind despite all best intentions. What I have learned to do is to acknowledge the negative thought, breathe and then consciously shift my mind into a positive thought. In doing this I am giving myself a break and instructing my ego to choose a different reaction. It doesn’t stop the negative thoughts, but it does put me in a more positive mental position of being in control of how I manage myself energetically and emotionally. Don’t kid yourself. The negative thoughts will always be there. It is how you choose to handle them that is the secret. So, learn to be kind to yourself and breathe. This is a year of possibility and miracles can happen in the simplest of ways. You are divinely loved, and the universe wants to help you embrace that.
This is a year of choice.
Namaste,Atherton
Atherton Drenth is the author of Intuitive Dance. Building, Protecting & Clearing Your Energy, (Llewellyn Worldwide) and Following Body Wisdom. Atherton also appears in the documentary, Voyage to Betterment as one of 12 experts along with other internationally renowned physicians, researchers, and pioneers in the fields of consciousness research and spirituality.

http://www.universallifetools.com/2017/12/2018-universal-11-year-numerology/
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Last week I talked about setting (and sticking to) New Year resolutions (article here) but I wouldn't be a Nutrition Coach if I haven't talked about the importance of adding vegetables to your diet this New Year. 
If there was only one advice I could give to my clients, it would be to... see more eat more dark green leafy veggies. 
Bitter greens such as arugula, chicory, dandelion & mustard greens, radishes have underrated health benefits - they increase levels of hydrochloric acid in the stomach which improves digestion, they help with heartburn and liver detoxification.
Leafy greens are also very easy to grow in the garden. In my experience, kale is one of the easiest plants to take care of that produces beautifully throughout the whole season, and can even be re-planted in the fall. 
In this article I will be going over the benefits of 8 vegetables you can get inexpensively in any supermarket. They are very popular but sometimes underrated when it comes to health benefits they offer.
So check out the list and hopefully you will be convinced to add them to your diet daily. 
ARUGULA
Arugula - rich in beta-carotene, vitamin C, K, iron, B-vitamins (including folic acid) and antioxidants. 
Benefits: 
- reproductive health, healthy conception and pregnancy,
- immune system support,
- protection against cancers,
- healthy skin. 
SPINACH
Spinach - rich in vitamin K (strengthens bones and digestive system), vitamin A (healthy pregnancy, skin and immune system), manganese (joint health), B-vitamins, magnesium, vitamin C, fiber, potassium (heart health), antioxidants (anti-inflammatory), xanthophylls (carotenoids responsible for eye health), and other carotenoids that are cancer protective. 
Benefits: 
- healthy bones and joints, 
- energy source, 
- healthy heart, 
- immune system support. 
KALE
Kale - rich in vitamin K, A, C, E, B vitamins, fiber, calcium, potassium, iron, magnesium, protein, omega-3 fatty acids, flavonoids and carotenoids. No wonder it's been called a superfood for years now. 
Benefits: 
- good for pretty much anything, 
- detoxifier, antioxidant, anti-inflammatory, 
- healthy digestion and cholesterol levels, 
- energy source, 
- strong, healthy bones,
- cancer protective. 
BROCCOLI
Broccoli - rich in vitamin K, D, B-vitamins, A, E, manganese, choline, chromium, potassium, omega-3 fatty acids, magnesium, iron, calcium, protein, zinc and selenium. 
Broccoli is also extremely rich in phytochemicals such as kaempferol (anti-inflammatory, eases allergic reactions) and glucosinolates (which play an important role in detoxification). 
Benefits: 
- overall health,
- healthy weight, 
- beautiful skin, 
- healthy heart, 
- improved digestion,
- liver detoxifier. 
CAULIFLOWER
Cauliflower - rich in vitamin C, K, B-vitamins, magnesium, choline, omega-3 fatty acids, manganese, fiber and phosphorus. 
Benefits: 
- antioxidant, 
- liver detoxifier, 
- anti-bacterial (stops development of H pylori bacteria) 
- digestive health. 
BRUSSEL SPROUTS 
Brussel sprouts - rich in vitamin K, A, B-vitamins, fiber, manganese, choline, potassium, omega-3 fatty acids, iron, magnesium, calcium, zinc and sulfurs. 
Benefits: 
- anti-inflammatory, 
- supports liver detoxification processes, 
- cardio-protective, 
- bone health,
- immune system support. 
CABBAGE 
Cabbage - rich in vitamin K, C (only when consumed raw), manganese (joint health), potassium, fiber, B-vitamins, copper, choline, selenium, magnesium, iron, calcium and protein. Additionally cabbage is very rich in polyphenols which are highly anti-inflammatory. 
Benefits: 
- anti-inflammatory, 
- aids in liver detoxification, 
- supports digestive system, 
- cancer and tumor protective. 
RADISH
Radish - rich in vitamin C (helps in collagen production, cell regeneration and aids in healing), B-vitamins, iron, magnesium, calcium. It's also rich in such as sulforaphane (helps with neurodegenerative diseases, tumors and digestive issues), zeaxanthin (important for eye health), beta-carotene (great for eye health, immune support, healthy pregnancy, skin health), and lutein (eye health and anti-oxidant). 
Benefits: 
- beautiful skin, 
- cancer protective, 
- healthy eyes. 
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The past is a place of reference, not a place of residence. Live in the NOW! #holisticunited #holisticquotes #holisticgram
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Holistic Medicine is in higher demand by the day. Yet, finding a primary care holistic doctor is very difficult for patients, due to the lack of regulation of certain professions.
How are holistic practitioners trained? What can I expect? Can I trust their credentials? Am I making the right decision?... see more These questions are pretty much in the mind of every patient looking for holistic treatment. They find themselves confronted with lists of consultants, healers, holistic therapists who, in spite of their valuable contribution, are not doctors.
Francoise Becquey, a holistic marketer with over 30 years of tenure in the holistic field, created holisticdoctors247.org to resolve this problem. She created a directory where consumers can find practitioners with the accredited medical training that qualifies them as primary care doctors exclusively.
Francoise believes that holistic doctors, with their unquestionable credentials, are the backbone of holistic medicine, and they need to be differentiated as such.
The directory also includes holistic dentists and holistic veterinarians and offers the ability to select doctors based on whether they offer consultations in their office only, give house calls or offer telemedicine services.
You can access the list at www.holisticdoctors247.org.
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... or jump to: 2017, 2016
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Starting a healthy lifestyle can be difficult because it needs dedication and hard work. And change won’t happen overnight. When you commit to having a healthier lifestyle than what you have now, it’s going to be a significant change for you that takes a lot of work. But it’ll be all worth it.
Falling... see more back to your old routine is easy. This is especially true if you drastically change your lifestyle. That’s why health experts do not recommend extreme changes because they do not provide long-term success.
The reason for this is that we only have very limited willpower. Hence, to improve your lifestyle, make sure to focus on small but doable habits. These are healthy behaviors that you can do without having to think about them.
Continue Reading...
  • 8
Winter brings cold and flu season, and we’re all doing everything we can to stay healthy and keep the sniffles as far away as possible.
Our bodies have incredible natural defenses against harmful germs that may lead to colds, but there are also things we can do to help it out. You can take supplements,... see more but you can also use foods to boost immune system function! And we all know that whole foods are always superior to supplements.
The good thing is, you don’t need a lot of special concoctions to keep your family healthy. In fact, you probably already incorporate many of these 10 foods to boost immune system in your diet.
Once you know the power of the food you eat, it’s easy to harness and use those foods to boost immune system function to help yourself and your family stay healthy during cold season, and year round.
Foods to Boost Immune System
This list of 10 foods to boost immune system function will help you stay on the up-and-up during cold and flu season. If they’re not already in your pantry, all 10 are easy to find at your local farm market or grocery store.
Continue Reading...
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Your mind will always believe everything you tell it. Feed it #faith. Feed it #truth. Feed it with #love ❤️
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  • 2
Aha!...I've achieved mindful mastery.  Ha!...yeah, right.  I am a lifelong learner in this regard. I can only reach for progress each day.  This morning,  I listened to a little infomercial by "Inner Engineering" about humans facing challenges and blaming their misery on their job, their spouse,... see more their car, etc  It went on to share a story about how people can contort themselves into myriad positions, figuratively speaking, within.  If only each Being can simply align with Joy, they were stating. He described offering to host retreat space for people who wanted spiritual help, and offering to feed them nourishing foods if only they could let themselves align with joy.  Simple, right?!?  It got my attention, because I continue to learn that people do not experience this feeling on a consistent basis. 
To go within and be accountable for one's own mental equilibrium and emotional health is indeed a step towards mastery in my opinion. It is the pan in which to put the loaf batter. (baking metaphor because I love creating comfort foods!)  When our mind is set on "present", "breath" and "who I am" modes, the direct result is peace, in my experience!  From this place, one can more easily find the 'joy' setting.
I cannot fathom how my mind used to be on the spin cycle (now it's laundry) so often in past years. Don't get me wrong, it can still go there and then I step back and allow my churning thoughts to drift down to the ground like the leaf from a tree.  When I do this, I stand again in my power as a spiritual being while at the same time, staying humble, as I recognize that there is a power greater than I...the one who made the tree:)  AND I will align much better to that Power when my mind is calm. (or on gratitude).
   I had an epiphany this week about it being that mastering my mind contributes significantly to developing emotional intelligence.  As I understand it, my emotions arise from what my mind is thinking.  I therefore can regulate the dial of my emotions somewhat...emphasis on the word 'somewhat', as I am an Empath!  It is quite challenging for an Empath to detach from others energies and emotional waves yet not impossible.  Practise makes progress!  I am at a point where I shall work on mastering my thinking each and every day, so that I may not only regulate my emoting, yet will assist with my spiritual expansion.  The latter is my main purpose here in earth school, I believe.   
by Raine Eller
January 18, 2018
  • 7
  • 3
Glimpses of The Divine in Gaia
Breathtaking in my humble opinion!
Photography by Raine
 
  • 9
  • 3
  • 46
  • 1
A motto of the New Age crowd, the word "chakra" actually has ancient roots. First written about in Vedas, a B.C.-era Indian text, chakra is Sanskrit for "wheel," a hint to their reputation for keeping things running smoothly.
There are seven chakras that run down the body's midline from the base of... see more the spine to the tippy top of the head. As energy moves through us, these chakras are thought to act as gatekeepers for their respective areas. When these ingrained traffic lights, so to speak, are running smoothly, our energy and vitality can flow freely to where it is most needed. When a chakra is blocked, though, energy can get stuck and manifests as discomfort.
For instance, if the solar plexus chakra, thought to control the stomach, is blocked, you might experience indigestion. If the throat chakra is closed, maybe you have a cough that just won't go away.
If you ask any spiritual clientele, they'll tell you that the chakras are a testament to the mind-body connection and the physical manifestation of unseen energy. Even if chakras are a bit too woo-woo for you, it's easy to see the merit of tuning in to the different areas of the body to best give them what they need.
There are many ways to harness the power of breathwork, visualizations, and meditation to bring each of the body's energy centers back into balance. Here are a few that spiritual sages swear by:
Continue Reading...
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The easiest way to build healthy habits? Start first thing in the morning. Whether you’re a morning person or not, having a good breakfast can help make your day better by fueling you up for success. The key to using breakfast to your advantage is by preparing meals with intentional ingredients,... see more made with whole foods, free from excessive sugar and overly processed elements.
Let’s face it—none of us has a ton of time to cook. By relying on ready-made bases with simple, easy-to-pronounce ingredients, you can quickly, easily prep a healthy breakfast. Having the base handled also makes it that much easier to customize the resulting breakfast to your own needs, whether it’s adding adaptogenic superfoods to keep you energized or quell inflammation, or sneaking in a ton of vegetables to have a salad’s worth of healthy food before lunch. Simple Mills' baking mixes are one of our favorite shortcuts for making your breakfast favorites with real foods—like almond and coconut flours—and without artificial flavors or fillers, which means you’re getting all of the good stuff and none of the bad.
Below are five breakfast recipes that are all about giving you more at breakfast—whether it’s more adaptogenic superfoods, extra protein, or just a little more ease in your day.
Continue Reading...
  • 84
  • 2
Benefits Of Red Wine Vinegar
Lowers High Blood PressureHelps Manage Cholesterol LevelsBoosts SatietyOffers A Range Of MineralsWorks As A Skin Toner
Red wine vinegar is rich in antioxidant anthocyanin compounds. It can help lower blood pressure, manage cholesterol levels, improve the absorption of... see more calcium, and boost your weight management plans. Taken with meals, it can reduce the post-meal spike in blood sugar. You can also mix it with witch hazel and rose water to make an astringent skin toner.
A healthy slosh of red wine vinegar can jazz up any salad. But this diluted acetic acid solution made by naturally fermenting wine has many other cards up its sleeves. Use a good quality vinegar and you get a range of health benefits with that tangy flavor! Here’s what you need to know about the goodness of this crimson “sour wine.”
Continue Reading...
  • 89
  • 2
I think everybody should get rich and famous and do everything they ever dreamed of so they can see that it’s not the answer.” ― Jim Carrey
Challenges in career, responsibilities at home, and the quest to grow more makes us anxious and stressful. The sad part is that even after achieving a particular... see more goal we aren’t able to get absolute happiness. Fulfillment of one desire leads to another and to another and so on. Moreover, for fulfilling all those dreams, life takes us through twists and turns ruining our peace completely.
The amazing part is that only a clear and peaceful mind can conquer every battle in the world. For instance, someone who is impatient and anxious all the time will have a hard time losing weight. That’s why being peaceful is not just important for enjoying life but for achieving the BIG dreams.In this article, you will read about simple yet powerful tips which will help you to remain peaceful and contented in life.
Continue Reading...
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  • 2
Although sleep isn't sexy and needs a new PR campaign, it forms a necessary part of life and it's lack can tremendously affect your health and wellbeing. 
Research shows that sleep affects nearly every function of our body - from skin health, emotional regeneration, immune strength and inflammation... see more (lower risk of disease and cancer), improved cognitive function (lower risk of Alzheimer's), to hormonal balance (which will impact the ability to lose weight). It also influences performance, recovery, bone strength and your ability to operate a vehicle. 
If you think that Ambien will solve your sleeping problems, research shows that taking even as little as one pill 20 times per year has shows to be associated with increased mortality. Additionally prescription sleepers don't necessarily add quality sleep to your schedule. They make you unconscious which is not the same as sleep. 
So what can you do to naturally improve your sleep and your health? Read below. 
8 easy things you can do today to get better sleep
1. Get more sunlight
Your sleep cycle, or circadian timing system is heavily impacted by the amount of sunlight you receive during the day. The body clock is most responsive to sunlight between 6 and 8.30 am. Getting direct sunlight outdoors for at least half an hour has been shown to produce the most benefit.  
2. Avoid screens before bedtime 
Avoid blue light (all screens) at least 2 hours before bedtime in order to allow melatonin and cortisol levels to normalize. Use this time to read a book, talk to your loved ones, journal, stretch, knit or you know what. 
3. Create an optimal temperature
Studies have found that the optimal room temperature hovers around 60 to 68 F. If you still have problems falling asleep, try taking a warm bath or a shower 1.5 - 2hrs before hitting the sack. 
4. Make it dark
Having any type of light source can disrupt your sleep pattern. Not only your eyes have receptors that can pick up light - your skin too. Light pollution (any artificial light) has a huge impact on melatonin - studies show that exposure to room light during usual hours of sleep surpasses melatonin levels by more than 50 percent. Get blackout curtains and cover any sources of light in your room (including alarm clocks).  
5. Get the electronics out of the bedroom 
Our appliances and electronic devices emit not only radiation but also electric and magnetic fields know as EMFs. EMFs have been found to cause disruption in the communication among the cells inner bodies. The World Health Organization has now classified cell phone radiation as a group 2B carcinogen. Moreover, EMFs from common electronic friends have been linked to leukemia, brain tumors, and breast cancer. 
So instead of using your phone as an alarm clock, get a cheap non-ticking alarm clock like this one and get your phone (tablet, desktop, etc) out of your bedroom (at least 6 feet away). 
6. Master the nap 
Try to avoid napping during the day but if you are super tired make sure you are napping no longer than 20 minutes, and keep it as far away from the actual bedtime as possible. 
7. Create a sleep sanctuary 
Keep your sleeping quarters to sleeping (and sex) only. Keep office work out of the bedroom and get a houseplant to improve the air quality in your home. English ivy and perennial snake plant are great air-filtering houseplants. 
8. Have a caffeine & alcohol curfew 
Caffeine and alcohol are powerful nervous system stimulants.
Additionally, caffeine affects your endocrine system and provokes your adrenal glands to produce two anti sleep hormones: adrenaline and cortisol. 
In order to sleep better, set a caffeine curfew that's generally around 2 pm (even earlier if you are sensitive). 
When it comes to alcohol, although it may make you fall asleep faster, studies show that alcohol significantly disrupts REM sleep during which short-term memories and experiences get converted into long-term memories. So wrap up the drinks at least 3 hours before bed, work on minimizing the amount of alcohol you drink (optimally 1 (or less) alcoholic drink per day) and increase water intake (for every alcoholic drink you have, your body can eliminate up to four times as much liquid). 
9. Go to bed at the right time 
Time between the hours of 10 pm and 2 am is considered money time.This is where humans get the most beneficial hormonal secretions and recovery. 
If you want to learn even more about sleep, check out this great book "Sleep Smarter - 21 essential strategies to sleep your way to a better body, better health, and bigger success" by Shawn Stevenson. You can buy it HERE on Amazon. 
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Welcome to 2018! A year of new beginnings and possibilities. I have to say I am finding the astrological and numerical predictions for this year to be intriguing. A colleague of mine forwarded an article written by Simone Matthews1. It was my first introduction to her work and I found her post to be... see more very encouraging. In terms of numerology 2018 is a Universal year 11, a master number which means that it is a year of potential. It signifies that there is an increased energy vibration happening in 2018 that affects all of us. It is a year of increased potential for growth, learning, manifesting and transforming your life. Now more than ever we are being called to be aware of the power of our thoughts and beliefs. The potential is tremendous.
The Buddhists say that every day is a new day. With that in mind I encourage you to embrace each day as a new one, filled with potential, possibilities and choice. Each morning when you wake up why not give yourself permission to thank the universe for this day and all its possibilities. Remember that spiritual law stipulates that the universe’s purpose is to support and manifest whatever you choose to believe. In a master year such as this there is great power in learning how to consciously choose a new way of being every single day.
I am often asked how to handle the negative thoughts that filter into one’s mind despite all best intentions. What I have learned to do is to acknowledge the negative thought, breathe and then consciously shift my mind into a positive thought. In doing this I am giving myself a break and instructing my ego to choose a different reaction. It doesn’t stop the negative thoughts, but it does put me in a more positive mental position of being in control of how I manage myself energetically and emotionally. Don’t kid yourself. The negative thoughts will always be there. It is how you choose to handle them that is the secret. So, learn to be kind to yourself and breathe. This is a year of possibility and miracles can happen in the simplest of ways. You are divinely loved, and the universe wants to help you embrace that.
This is a year of choice.
Namaste,Atherton
Atherton Drenth is the author of Intuitive Dance. Building, Protecting & Clearing Your Energy, (Llewellyn Worldwide) and Following Body Wisdom. Atherton also appears in the documentary, Voyage to Betterment as one of 12 experts along with other internationally renowned physicians, researchers, and pioneers in the fields of consciousness research and spirituality.

http://www.universallifetools.com/2017/12/2018-universal-11-year-numerology/
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Last week I talked about setting (and sticking to) New Year resolutions (article here) but I wouldn't be a Nutrition Coach if I haven't talked about the importance of adding vegetables to your diet this New Year. 
If there was only one advice I could give to my clients, it would be to... see more eat more dark green leafy veggies. 
Bitter greens such as arugula, chicory, dandelion & mustard greens, radishes have underrated health benefits - they increase levels of hydrochloric acid in the stomach which improves digestion, they help with heartburn and liver detoxification.
Leafy greens are also very easy to grow in the garden. In my experience, kale is one of the easiest plants to take care of that produces beautifully throughout the whole season, and can even be re-planted in the fall. 
In this article I will be going over the benefits of 8 vegetables you can get inexpensively in any supermarket. They are very popular but sometimes underrated when it comes to health benefits they offer.
So check out the list and hopefully you will be convinced to add them to your diet daily. 
ARUGULA
Arugula - rich in beta-carotene, vitamin C, K, iron, B-vitamins (including folic acid) and antioxidants. 
Benefits: 
- reproductive health, healthy conception and pregnancy,
- immune system support,
- protection against cancers,
- healthy skin. 
SPINACH
Spinach - rich in vitamin K (strengthens bones and digestive system), vitamin A (healthy pregnancy, skin and immune system), manganese (joint health), B-vitamins, magnesium, vitamin C, fiber, potassium (heart health), antioxidants (anti-inflammatory), xanthophylls (carotenoids responsible for eye health), and other carotenoids that are cancer protective. 
Benefits: 
- healthy bones and joints, 
- energy source, 
- healthy heart, 
- immune system support. 
KALE
Kale - rich in vitamin K, A, C, E, B vitamins, fiber, calcium, potassium, iron, magnesium, protein, omega-3 fatty acids, flavonoids and carotenoids. No wonder it's been called a superfood for years now. 
Benefits: 
- good for pretty much anything, 
- detoxifier, antioxidant, anti-inflammatory, 
- healthy digestion and cholesterol levels, 
- energy source, 
- strong, healthy bones,
- cancer protective. 
BROCCOLI
Broccoli - rich in vitamin K, D, B-vitamins, A, E, manganese, choline, chromium, potassium, omega-3 fatty acids, magnesium, iron, calcium, protein, zinc and selenium. 
Broccoli is also extremely rich in phytochemicals such as kaempferol (anti-inflammatory, eases allergic reactions) and glucosinolates (which play an important role in detoxification). 
Benefits: 
- overall health,
- healthy weight, 
- beautiful skin, 
- healthy heart, 
- improved digestion,
- liver detoxifier. 
CAULIFLOWER
Cauliflower - rich in vitamin C, K, B-vitamins, magnesium, choline, omega-3 fatty acids, manganese, fiber and phosphorus. 
Benefits: 
- antioxidant, 
- liver detoxifier, 
- anti-bacterial (stops development of H pylori bacteria) 
- digestive health. 
BRUSSEL SPROUTS 
Brussel sprouts - rich in vitamin K, A, B-vitamins, fiber, manganese, choline, potassium, omega-3 fatty acids, iron, magnesium, calcium, zinc and sulfurs. 
Benefits: 
- anti-inflammatory, 
- supports liver detoxification processes, 
- cardio-protective, 
- bone health,
- immune system support. 
CABBAGE 
Cabbage - rich in vitamin K, C (only when consumed raw), manganese (joint health), potassium, fiber, B-vitamins, copper, choline, selenium, magnesium, iron, calcium and protein. Additionally cabbage is very rich in polyphenols which are highly anti-inflammatory. 
Benefits: 
- anti-inflammatory, 
- aids in liver detoxification, 
- supports digestive system, 
- cancer and tumor protective. 
RADISH
Radish - rich in vitamin C (helps in collagen production, cell regeneration and aids in healing), B-vitamins, iron, magnesium, calcium. It's also rich in such as sulforaphane (helps with neurodegenerative diseases, tumors and digestive issues), zeaxanthin (important for eye health), beta-carotene (great for eye health, immune support, healthy pregnancy, skin health), and lutein (eye health and anti-oxidant). 
Benefits: 
- beautiful skin, 
- cancer protective, 
- healthy eyes. 
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The past is a place of reference, not a place of residence. Live in the NOW! #holisticunited #holisticquotes #holisticgram
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Holistic Medicine is in higher demand by the day. Yet, finding a primary care holistic doctor is very difficult for patients, due to the lack of regulation of certain professions.
How are holistic practitioners trained? What can I expect? Can I trust their credentials? Am I making the right decision?... see more These questions are pretty much in the mind of every patient looking for holistic treatment. They find themselves confronted with lists of consultants, healers, holistic therapists who, in spite of their valuable contribution, are not doctors.
Francoise Becquey, a holistic marketer with over 30 years of tenure in the holistic field, created holisticdoctors247.org to resolve this problem. She created a directory where consumers can find practitioners with the accredited medical training that qualifies them as primary care doctors exclusively.
Francoise believes that holistic doctors, with their unquestionable credentials, are the backbone of holistic medicine, and they need to be differentiated as such.
The directory also includes holistic dentists and holistic veterinarians and offers the ability to select doctors based on whether they offer consultations in their office only, give house calls or offer telemedicine services.
You can access the list at www.holisticdoctors247.org.
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... or jump to: 2017, 2016